1. The Simple Truth About Complex Carbohydrates
Understanding carbohydrates is an extremely important part of diabetic nutrition. Carbohydrates, once consumed, are broken down into sugars which means that they can elevate your blood sugar. Carbohydrates come in two forms, simple and complex. Simple carbohydrates, such as refined sugars, some fruits and dairy products are digested quickly and therefore tend to send blood sugar levels through the roof. Complex carbohydrates on the other hand, such as whole grains, beans, nuts and vegetables take more time to digest and can actually help to regulate your blood sugar throughout the day.
2. Cut the Fat
Diabetic diets often call for an increase in fat and protein intake which can make it easy to overdo bad fats. Because diabetics run greater risk for high cholesterol, arteriosclerosis and heart disease, it is important that you cut the bad fat and keep the good. Saturated fats, or those found in animal products such as dairy, meat and eggs should be limited as much as possible. Mono and polyunsaturated fats on the other hand can actually help to fight cholesterol and can be found in sunflower, peanut, olive and avocado oil as well as nuts, seeds, fish and grains.
3. The Power of Protein
Protein is an important part of any diet, but becomes even more so for diabetics as protein helps to reduce the effects that carbs have on blood sugar. Try to eat protein whenever you take in carbs to regulate your blood sugar, eating a minimum of 8 grams of protein each day for every 20 pounds of body weight. Your source of protein is extremely important, however, as meats and dairy sources also contain high levels of saturated fats. Instead, get your protein from nuts, seeds, whole grains and beans. When choosing meats, select poultry or fish instead of pork or red meat.
4. Feeling Fine With Fiber
Fiber not only helps to ensure a healthy digestive tract, it also helps to eliminate cholesterol in the blood and regulate blood sugar, making it an important part of diabetic nutrition. Fiber slows digestion, which means it helps to limit the spike in blood sugar due to the ingestion of carbohydrates. You can increase your fiber intake by eating more fresh, raw vegetables, whole grains a fibrous fruits, such as bananas.
5. Grazing Helps to Regulate Blood Sugar Levels
Eating large meals not only causes large fluctuations in your blood sugar levels, they also stress the lungs and heart. Instead of eating three large meals each day, try eating 5 small meals and watch the difference in your blood sugar. Grazing throughout the day will give you more energy, help you feel lighter and regulate your diabetes symptoms.
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